2K9 Fusion Fat Loss workout

Craig Ballantyne from TurbulenceTraining.com returns to show an updated workout of his popular 2K6 program.

The detailed workout below is rather tough, and please be prepared before-hand. Get your warmup done properly to prevent injuries, drink plenty of fluids and focus on your form always.

Warmup

This is the 2K9 Fusion Fat Loss workout. This is the updated version of the 2K6 program, so you’ll discover new exercises and new ways of doing things.

You’ll start out with a total body warm up using only your bodyweight and really focusing on the hips. This will eliminate a lot of the pain from your lower body as well as allow you to perform the exercises much more easily.

The first exercise in the warm-up will be running in place for 20 repetitions in total.

Next up is an exercise called the Duck Under. So, from a standing position, step out, push your hips back and slide across while ducking under.

After that exercise you’ll do Step Overs. So imagine you are stepping over something and bring your knee up in front and then outward over a tall invisible object. Then bring your other leg up and over as well, then go back the other way.

So you’re really trying to loosen up your hips in a whole bunch of different directions.

Next up is a dynamic flexibility exercise for the hamstrings called Leg Swings. So, hold onto something for support, and then swing your leg in front and behind you. Start out nice and slow as you don’t want to stretch the hamstring too much on the first couple swings, and then slowly increase the range of motion with each swing. Do 20 repetitions on one side and then 20 on the other.

Then you’re going to go into an exercise called the Pull Down Push up. So, spread your fingers out and get in the push up position, as you go down, tuck your elbows in and squeeze your shoulder blades together. As you come down act as if you’re pulling yourself down and then pop up. Really try to focus on bringing your shoulder blades together as you go down in the push up.

You’ll finish off the warm up with a Prisoner Lunge. So, place your hands behind your head and step out and drop down, then drive back up.

Rest for one minute, and then go through the circuit one more time and then you’ll find your hips are nice and loose and ready for the workout.

Workout A

This is the 2K9 Fusion Fat Loss program and in this workout we are going to start with Barbell Squats and pair that with Decline Push-ups. Now, if you’re unable to do the BB squats, then you can simply do one-legged squats instead.

For the BB squat, you will want to have the bar at chest height, step underneath and rest the bar on the meat of your upper back (trapezius muscle). Next, brace your abs, unrack the bar and step back. Your feet will be slightly wider than hip-width apart, with your chest and head up, push your hips back and squat nice and low. Drive up through your heels and glutes.

Immediately without rest, go into the decline push-up. For this exercise, place your feet on the bench and your hands on the ground and perform a regular push-up. If this type of push-up is too difficult, then you can do a regular push-up.

Now for the one-legged squat, there are a couple different ways of doing it. The first is performing the squat with a bench behind you. So, with your arms stretched out in front for balance, simply squat down onto the bench, and then drive through your leg back up. Just be sure to move in a controlled fashion on your way down, don’t just drop your butt down hard on the bench.

The alternative way is doing the squat without the bench.

For the next superset you will pair Dumbbell Bulgarian Split Squats with Stability Ball Roll Out. With one foot out in front and your other foot back on the bench, place the dumbbells at your side, drop your hips straight down and then come back up. As you drop down, you’ll feel a strong stretch in your back leg.

If that exercise is too advanced, then you can do regular split squats. If you’re a real beginner, then find something to balance with and perform your split squat that way.

Do all repetitions for one leg and then switch legs. Once you’ve finished with that exercise, you’ll move on to stability ball rollouts.

So, on your knees, place your hands on the ball and brace your abs. Roll the ball out, and squeeze your abs to come back in. Be sure to keep your back flat throughout.

For the last superset you’ll pair Stability Ball Leg Curls with Dumbbell Rows. For the leg curls, get on the ground with your heels on the ball, bridge your hips up while curling the ball in and out. Repeat this movement for 20 repetitions.

Next, you are going to do dumbbell rows for 20 repetitions. However, I want you to pick a weight that you can only do for 15 repetitions. When doing endurance exercises involving higher repetitions, it is really a matter of mentally committing to persevering and completing the exercise. So, try to squeeze out a few extra reps with a weight you think you can only do 15 times.

So for this exercise, place your knee and hand on the bench for support and place the dumbbell at your side, with your back nice and flat. Next, row the dumbbell up to your side and then back down. As you get to 15, if you’re still able to maintain good form, then keep going. Once you’ve done all repetitions for one side, switch arms and repeat.

Finish off with interval training and that’s it for the Fusion workout.

Workout B

This is workout B from the TT 2K9 Fusion fat loss program and is also the updated version of the popular 2006 Fusion fat loss program.

To get started, the first exercise in the first superset will require that you know how to do it with proper form. If not, then you can simply substitute it with an alternative.

With that being said, the first exercise is a Hang Clean or a Barbell Shrug paired with the Dumbbell Chest Presses.

For the Hang Clean, grab the barbell and let it hang in front of you while in an upright position with knees slightly bent. Dip down, and then drive up with the barbell so that it is now at shoulder height. You will either know how to do this exercise or you won’t. Whatever you do, please do not use this video as a tool to learn the proper form. Instead, ask a qualified trainer for instruction before attempting the Hang Clean.

If you need to substitute the Hang Cleans then you can do Barbell Shrugs. So, with the barbell hanging in front, lean forward slightly and then shrug your shoulders straight up. Make sure not to roll your shoulders during this exercise.

After you’ve completed either of those exercises, grab a pair of dumbbells and with your back flat on the bench, press the dumbbells up and in, and then down and out. Tuck your elbows in slightly during this exercise.

For the second superset of the Fusion fat loss workout, you will pair dumbbell Romanian Deadlifts with Spiderman Push ups.

For the deadlifts, hold the dumbbells with an overhand grip and across your thighs. Next, bend your knees slightly and then push your hips back. You’ll feel a stretch through the hamstrings as push your hips back and slide the dumbbells down along your legs. Squeeze your glutes while driving to come back up.

If you’re not comfortable with that exercise then you can easily substitute it with Reverse Lunges. So, with dumbbells at your sides, step back, drive straight down and then come back up. Do all repetitions for one side and then switch legs and repeat.

Next up in this superset pairing are Spiderman Push ups. If you’re unable to do the Spidermans, then just do regular push ups instead. So, to start, get in the regular push up position and as you go down, bring your knee up to your elbow and then back out. Alternate sides.

The last exercise in this workout is Dumbbell Forward Lunges. With dumbbells at your side step out, drop straight down, and drive through your heel to come back up. Do all repetitions for one side and to give your grip a little rest, put the dumbbells down for 30 seconds, rest, pick them back up, and then repeat for the other leg. Rest for 30 seconds and repeat with the other leg. Do this until you’ve done 3 sets per leg.

Finish off with interval training and that’s it for the workout!

Workout C

In the first superset, you’ll start with 6 jumps. Jump and land without stopping. Then move immediately over to the Military Press. If you dont have a barbell, you can do a dumbbell press instead. With a slight bend at the knees, drive the bar straight up over your head. For the dumbbell press, just use one dumbbell at a time and press up and slowly lower down while keeping your abs braced.

The next superset will start out with a split lunge jump. Start off with a split squat stance and jump, alternating legs.

Move immediately into chin-ups with knee-up. Do a regular chin up while pulling your knees up. Keep the lowering movement nice and controlled. This eccentric movement really works your abs. If you cannot do a chin up, you can skip this superset.

For the final superset, you’ll start with kettlebell swings. Hold the kettlebell with 2 hands, your feet slightly wider than hip width apart and swing. All of the power from the swing is generated from your hips and not your arms.

Move immediately into elevated pushups. Your hand should be elevated about 4-6 inches from the ground. Finish all reps on one side and then the other.

We’re going to finish this workout with some bodyweight intervals. Well follow the Tabata format of 20 seconds of working at a hard pace followed by 10 seconds of rest for 8 rounds (1 round consists of 20 seconds at a hard pace followed by 10 seconds of rest).

Start with Bodyweight Squats for 20 seconds. Rest for 10 seconds. Repeat this for a total of 8 rounds.

Next move into pushups for 20 seconds and rest for 10 seconds. Repeat this for a total of 4 rounds. If you cant complete the pushups, you can either hold the pushup in the up position (pushup plank position) or do mountain climbers.

Next, go back to 8 rounds of the bodyweight squat intervals to finish the workout.